Handy Work

This simple new piece of equipment allows runners to build strength at home.

As the Fitness Director of Rodale, the parent company of Runner's World, Budd Coates is invested in keeping runners healthy and injury-free. Even so, he understands why most don't make it to the gym to strength train. "Runners want to see results, but they don't want to dip into time that they'd rather be on the roads," says Coates, a 2:13 marathoner who has qualified for four U.S. Olympic Marathon Trials. So Coates developed CoreSliders, two hand paddles that you can use at home to work the abdominals, back, hips, and upper body. Coates does the following 10-minute routine three times a week. "My core and shoulders are stronger than ever before," says the 53-year-old, who won his age group at the Utica Boilermaker 15-K last July in 55:29.

All exercises are described as taking place on the face of a clock, with your head at 12:00 and feet toward 6:00.

STRAIGHT-LEG POSITION

Works --> shoulders; back; obliques

Sit with legs crossed. Rest the right CoreSlider on your stomach. Lean to the left while sliding out to 3:00 (right hip may leave floor). While pushing the CoreSlider into the floor, return to the upright position. That's one rep. Do five to 15 on each side.

ROLLER MOTION

Works --> hip flexors; abdominals; chest; glutes

Kneel with CoreSliders under shoulders. Keeping arms straight, move forward, pushing the CoreSliders out to 12:00. Pause, return to hips on heels. Repeat, pushing hands to 11:00/1:00, then return hips to heels and hands to center. Continue to 10:00/2:00 and to 9:00/3:00. Repeat five to 15 times.

SNOW ANGELS

Works --> back; shoulders

Lie face up, hands palms up next to hips. Push down on the CoreSliders. Move them up, pausing for two seconds at each clock position (7:00/5:00, 8:00/4:00) until both CoreSliders reach 12:00. Pause; slide back down to the start. Next, push down and maintain that pressure as you circle up to 12:00 and then as you return to the start.

CHANGING TIME

Works --> hip flexors; abdominals; chest

Start with both CoreSliders at 12:00. Keep the left one at 12:00. Pull the right one down and push it out to 1:00. Pull back to center. Repeat at each clock position through 5:00. Repeat on other side.

WAX ON, WAX OFF

Works --> abdominals; chest; biceps; glutes

From the starting position, move each CoreSlider in a circle going in opposite directions (left moves clockwise, right moves counterclockwise). That's one rep. Repeat five to 15 times.